- The ingestion of food of animal origin must not exceed 10% by weight total food taken daily.
- The consumption of eggs and butter, two of the foods most contain cholesterol, should be minimized.
- Products vegetables should make up the bulk of the diet food.
- The daily intake of one teaspoon of soy lecithin helps remove cholesterol.
- The vegetable oils and margarine are healthier because their contribution cholesterol the body is minimal.
- Less meat and sausages. It is also important to reduce the consumption of meat and sausages. Avoid bacon and sausages. The pieces of pork and beef should be lean, ie, free of visible fat. The lean ham is also low in fat. Chicken, turkey, rabbit, hare, partridge, quail, goat … are lean meats if we care to remove the skin. Among the sausage, black pudding is the less fat you have.
- Less organ meats and seafood. Reduce consumption of foods high in cholesterol and viscera (brain, liver, kidneys, sweetbreads, tripe), seafood.
- Less eggs. Reduce your intake to three or four a week and not eliminated from the diet because they are a very complete food. The egg white or meringue can be made without problem.
- Less cheese. Reduce consumption of cheeses to no more than twice a week. It is preferable to the use of low-fat cheese or cheese.
- Less cooked. Avoid foods prepared and cooked at home prefer.
- More olive oil. Olive oil has a differential effect over other vegetable oils rich in polyunsaturated or monounsaturated fatty acids. They all lead to a decrease in LDL cholesterol (bad cholesterol), while only olive oil prevents cholesterol-lowering HDL (good cholesterol). However, it is only virgin olive oil which inhibits the oxidation of LDL due to its high content of antioxidant compounds, particularly tocopherols and phenolic compounds.
- More skimmed milk. If you drink much milk, you should opt for skim or low-fat. Also choose semi-skimmed or skimmed yogurt. One excellent option is to drink milk enriched omega three fatty acids, which have been removed and saturated fats have been added omega three fatty acids. This yields double benefit: on one hand reduce saturated fat and the other we increase the omega three fatty acids, among other benefits, have the ability to reduce cholesterol and triglycerides.
- More vegetables. Increase consumption of vegetables rich in proteins such as beans, peas, chickpeas, lentils or beans.
- More vegetables and cereals. It is recommended to increase the consumption of spinach, celery, onion, garlic, spinach, lettuce, peppers, leeks, radishes, beets, cabbage, cauliflower, carrots, etc. and cereals such as rice, oats, corn, wheat, barley.
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